The Best Mountain Running Shoes
Published: December, 2022
Trail running and mountain running are two separate activities. Racing-wise, trail running include everything from a 5k race to an ultramarathon on hiking trails, where mountain running is ruled by a sanctioning body who governs races around the world. The races are short, happen on uphill courses, or uphill combined with downhill.
The main differences are:
- The Terrain
Trail running happens on any unpaved surfaces. Mountain running happens on rocky and technical terrains, making it very difficult to run on.
- The Elevation
There's no elevation rule to qualify what’s trail running. Mountain running requires significant elevation change with grades steeper than 20 percent.
- The Distance
Trail running races vary from a 5km to over 300km. Most mountain running races are somewhere between an 8km and 14km long.
- The Gear
Trail running requires some gear to cover longer distances: A hydration pack, a GPS watch, running poles... Mountain running doesn’t allow such an equipment because runners need to focus on speed.
Choosing A Mountain Running Shoe
The crucial equipment in mountain running is the shoe. Adaptations are necessary depending on the course of a race, but mountain running shoes must generally be light, grippy and responsive trail running shoes. To help make the right shoe decision, we’ve selected 5 of our best mountain running shoes.
First choice
Our first choice is the Altra Superior 5, which is a lightweight trail/mountain running shoe that provides good traction on a variety of surfaces.
The Superior 5 is fast and nimble, has a 0mm drop and a wide foot-shape toe box that gives runners a natural ride off-road. Overall, this shoe feels lightweight and grippy underfoot, but also secure with a low stack height and a durable upper. The Altra Superior 5 has enough protection to handle any kind of terrain making it ideal for mountain running. Overall, the Altra Superior 5 is a great option for mountain runners looking for a versatile mountain running shoe.
Second choice
The ASICS Fuji Lite 3 is a lightweight off-road running shoe with a propulsive and nimble ride that is suitable for a wide variety of terrain.
We find it ideal for mountain running as its FLYTEFOAM midsole is durable and energy-returning, and its ASICSGRIP outsole adds traction on steep, wet and dry surfaces. ASICS has developed the Fuji Lite 3 with sustainability in mind, creating a well-balanced trail running shoe. Overall, the ASICS Fuji Lite 3 is a fun shoe to run in as it can be used on the steepest terrains.
Third choice
Our third pick is The HOKA Zinal, a performing trail running shoe with a connected-to-the-ground feel.
The Zinal is different from the rest HOKA’s range with their soft and maximum cushioned underfoot feeling. With the Zinal, HOKA developed a shoe with a lower profile made for speeding through technical terrain on shorter, faster runs. The Zinal features a rubberized EVA Foam which gives the shoe a responsive and bouncy ride that's perfect for picking up the pace, has a lower stack height than HOKA's other trail models meaning that this shoe will be more agile on technical and uneven trails, and a durable Vibram Megagrip outsole with 4mm lugs. Overall, it's a great blend of low weight, durability and responsiveness.
Fourth choice
Our fourth pick is the Nike Air Zoom Terra Kiger 8. This shoe is lightweight and designed to be fast and agile in the mountains.
The Nike Air Zoom Terra Kiger 8 is secure on uneven terrain while having just enough cushioning and protection to go the distance. It’s perfect for runners looking for a low-profile mountain running shoe. The midsole of the Terra Kiger 8 features Nike React foam which feels soft on impact and a forefoot Zoom Air Unit that delivers a bouncy toe-off. There is a rock plate embedded in the heel of this shoe which gives runners a rugged shield on rough terrain. Finally, the Terra Kiger is finished off with multidirectional lugs and a lightweight upper that locks the foot to be swift and agile on all types of terrains.
Fifth choice
Our last choice is the most versatile: the Altra Lone Peak 6.
Staying true to its roots, the Altra Lone Peak 6 delivers great versatility on the trails thanks to its plush midsole, roomy toe-box fit, and grippy traction. The Altra Lone Peak 6 is a fan favorite in the trail community as it offers a lightweight, close-to-the ground feeling while remaining protective. The midsole is packed with AltraEGO foam that feels responsive and a MaxTrac outsole with grippy multi-directional lugs that can handle most surfaces. According to us, this shoe can be a great mountain running shoe that can also support you on longer runs. It's perfect f you want to switch from trail to mountain races.
You're now set to choose a mountain running shoe. Check our Learning Center for more Guides and Helpful Tips and visit our Trail Shop (men's/women's) to discover our off-road products.
